Negative, Ghost Rider, the pattern is full

CrossFit Granada Hills – CrossFit

Warm-up

(No Measure)

with a band, 30s each position each arm

lat pull

tri stretch

bi stretch

…then…

10 – 15

face pulls

banded bicep curls

…then…

a lot of kb rows

Weightlifting

Thruster (1RM)

Fitness Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 KB Thrusters

10 V-Ups

Performance Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

15 Thrusters (95/65)

15 Toes 2 Bar

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Posted on March 2, 2016 in CrossFit

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